Healthy spaghetti Bolognese

Healthy spaghetti Bolognese

Ingredients

1. 1 tbsp olive oil
2. 200g/7oz lean steak mince
3. 1 onion, finely chopped
4. 4 large mushrooms, sliced
5. 1 carrot, grated
6. 1 400g/14oz tin tomatoes, chopped
7. 230ml/8fl oz vegetable stock
8. 2 tbsp tomato purée
9. ½ tsp Worcestershire sauce
10. 1 tsp freshly ground black pepper
11. 300g/10½oz wholemeal spaghetti
12. 2 tbsp chopped fresh parsley

Preparation method

• Heat the olive oil in a large saucepan over a medium heat. Add the mince and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.
• Technique: How to brown mince
• How to brown minceWatch technique1:23 mins
• Add mushrooms and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée, Worcestershire sauce and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.
• Place the wholemeal spaghetti in a deep saucepan full of salted boiling water and cook according to packet instructions, then drain.
• To serve, divide the cooked spaghetti between four dishes, spoon equal portions of Bolognese sauce over each and sprinkle with parsley.

Lasagna Bolognese Pasta Toss

Lasagna Bolognese Pasta Toss

Ingredients

1.     * 3 tbsp Extra Virgin Olive Oil
2.     * 1 Onion, diced
3.     * 3 Celery stalks, diced
4.     * 4 Carrots, diced
5.     * 5 Slices of Pancetta, sliced
6.     * 4 Garlic cloves, minced
7.     * 1 lb Ground pork
8.     * 2 tbsp Parsley
9.     * A few dashes of Red Pepper flakes
10.     * 1 cup Red Wine
11.     * 28 oz canned Crushed Tomatoes
12.     * 28 oz canned Diced Tomatoes
13.     * Salt & Pepper, to taste
14.     * 13.25 oz Whole Wheat Penne Pasta
15.     * 2 tbsp Butter
16.     * 2 tbsp Flour
17.     * 1 cup Skim Milk
18.     * 1 tbsp Dijon Mustard
19.     * Salt & Pepper, to season
20.     * 1 1/2 cups of your favorite Italian Style Cheese Blend
21.     * Shredded Parmesan Cheese, garnish
22.     * Parsley, for garnish

Instructions

•     Pour oil into a warm large skillet. At a medium heat, add onions, celery & carrots. Stir and cook until soft. Stir in pancetta and garlic. Cook for 5 minutes and keep stirring. Add pork and break it up with a wooden spoon. Cook until pork starts to brown. Stir in parsley and red pepper flakes. Cook for an additional minute.
•     Pour wine into the skillet and cook until wine is evaporated. Be sure to scrape the bottom of the pan and get the brown bits. Add both cans of tomatoes. Bring to simmer and cook for 20 minutes. Taste and add salt & pepper, if needed.
•     In a pot of boiling salted water, cook pasta according to package directions and drain.
•     To make bechamel - In a sauce pan, add butter and flour. Stir consistently and cook until the color turns to a deep blonde color. Stir in one cup of milk, using a whisk. When sauce starts to thicken, add Dijon mustard, salt & pepper. Turn off heat and add in the 1.5 cups of the cheese blend. Stir until there are no clumps.
•     Remove half of the meat sauce and set aside. (Use at a later date!) Add drained pasta & bechamel sauce to the meat sauce. Stir until well combined.
•     To serve, top each portion with shredded Parmesan cheese and parsley.